Self-Massage along Meridians for Disease Recovery
Self-massage along meridians is a simple, safe, and effective health exercise. This practice uses two basic tools (wooden massage balls and improved percussion balls) to perform ball rubbing and tapping along the meridians. It is generally performed before getting up in the morning or before going to bed at night, lasting about 1 hour each session. With consistent long-term practice, it can significantly contribute to health preservation and disease prevention. This is because regular, rhythmic rubbing and tapping along the meridians can unblock meridians, harmonize qi and blood, enhance vascular tone, improve microcirculation, regulate endocrine function, and maintain smooth lymphatic circulation—beneficial for fitness and recovery from illness. However, individuals with bleeding disorders, fractures, or pregnant women should avoid this practice.
During cold winter months, elderly people should pay attention to keeping warm during exercise; they may perform ball rubbing inside the bedclothes. The procedure is as follows:
① Lie supine (or semi-supine), breathe naturally, clear the mind, alternately rub both feet until warm, then use the massage ball to push and rub from the chest and abdomen (while wearing underwear) upward and downward, switching hands alternately. When the ball becomes warm, proceed to other areas: lower limbs → upper limbs → waist and back → head and face. Apply moderate pressure, move along the direction of the meridians, alternate hands to prevent fatigue. Based on personal experience, increase pressure slightly on acupoints such as Yongquan (KI1), Taichong (LR3), Guanyuan (CV4), Zhongwan (CV12), Jianjing (GB21), Quchi (LI11), Neiguan (PC6), Hegu (LI4), Zusanli (ST36), Weizhong (BL40), Sanyinjiao (SP6), Shenshu (BL23), Mingmen (GV4), Baihui (GV20), Taiyang (EX-HN5), Fengchi (GB20), though precise point location is not essential—just stay within the general area.
② After completing ball rubbing, put on clothes, sit up, and immediately begin percussion. Avoid tapping the chest, abdomen, and perineal-genital region; all other areas are suitable, especially shoulders, back, and buttocks. Be cautious and gentle when tapping around eyes and nose. Apply pressure just enough to create warmth and comfort.
③ After finishing ball rubbing and percussion, slowly drink a glass of warm water to help eliminate toxins from the body.